7.25.23 : UTILITY DAY : CALVES | ROTATIONAL ABS | RANGE OF STRENGTH | HIIT
UTILITY DAY
CALVES | ROTATIONAL ABS
RANGE OF STRENGTH | HIIT
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RANGE OF STRENGTH MOBILITY :
BAND SHOULDER INTERNAL
& EXTERNAL ROTATIONS
anchor band so it encourages the internal rotation ( shoulder
adduction toward pec ) and then encourages the
external rotation ( abduction towards back )
2 sets : 10 to 15 stretched reps
BANDED BUTT WALKS ( HIP SHIFTS )
seated on floor with band tension hooked to bottom of feet and
around your hips. walk with your hips to encourage them
to work independently and loosen up tight tissues. this can
help with raised or dropped or even rotated pelvis.
2 sets : 10 to 15 reps on each hip/leg
EXAGGERATED DB FLY CHEST OPENER
done from flat bench with held negative and arms aimed
at going straight. choose a light loading to encourage stretch
and hold until it really starts burning.
2 sets : long held stretches
SESSION :
1. OBLIQUE CRUNCH FROM BACK
EXTENSION ( ROMAN CHAIR )
anchored in sideways and training the side position
of an abdominal trunk flexion.
3 sets : 8-8-8
*do both ways
2. LYING BB FLOOR WIPER
bb held in top of floor press position as legs. legs will
stay straight and are pulled to one side of barbell, then back
to floor and center – and then to opposite side. use a bb weight
that’s challenging for you to stabilize while doing the movement.
should be enough weight to stick to down also.
3 sets : 0-1 RIR
*prog overload bar each set to make it more difficult to hold
sitting in squat bottom position with bar loading just above
the knees. ( use a hip thrust pad ). as you hold the squatted position,
run plantar flexion up onto your toes aka calf raise. do this unilaterally
from the bilateral bottom position ( only use one side for full set and then
the other to match up ).
*prog overload each set in succession
SEATED DB TIB RAISE
heels on edge of flat bench holding db in feet
and lay back flat. train the dorsiflexion of the ankle.
3 sets : 25-20-15
4. CLOSE STANCE DONKEY RAISE
inside hip width stance with stiff legs and
bent over position. can use a dip belt for
loading if needed. toes slightly wedged.
3 sets : 12-10-10
*prog overload each set in succession
5. MAX HR HIIT SEQUENCE
work up to an all out sustained sprint on any cardio
piece of your choice, or actually running. use about 5
total sets building the intensity each time. duration should
not exceed 1 minute on any round – especially the last one.
5 sets : increased effort each set
*this effort should knock you on your ass with exhaustion. start working
on finding your redline ( but safely ).